[Marc]

Hi Sean, that’s great to read that your love for training is still there and you are still wanting to find a way to train. An upper lower split sounds like a good call for you, given what you have said. Have you had a watch of Jordan’s YouTube videos on how to set up an upper lower split? That would be a really good starting point to listen to / work out how you would want your upper lower split to look

[Marc]

*Seated leg curl 3rd exercise from the end, not lying leg curl twice

[Marc]

In for legs today and it’s good to be back.shoulder still not fully recovered yet so I was mindful of this when bracing the handles not to put extra pressure on.

Exercises today:

Lying leg curl x2
Leg ext x3
Hip leg press x2
Lying leg curl x3
Adductor x1
Seated calf raise x2

Solo session, really happy with how today went! Fingers crossed I can get some work in on upper body tomorrow. The key is to let the injections do the work as I know how helpful they are for me but equally I can’t rush it

[Marc]

No training today still waiting for shoulders to settle. Taking these few days a de load especially as sleep as been disrupted by my shoulder. I’m off to bed now praying for a better sleep as I am planning to train legs tomorrow as I am itching to train. Had a sports massage today (not on shoulders) but into lats and chest as these are the areas I feel restriction regularly

[Marc]

I agree with Andy, I’m not sure what meal(s) you would want add butter but I’d lean towards oils like macadamia oil, olive oil or add avocado if wanted to get some nice tasting healthy fats

[Marc]

Hi Fred

Well done on your progress. Keep this positive mindset and approach to keep getting after your goals

[Marc]

Hi guys the after effects of my shoulder injections are there. I can feel the fluid that was injected into the joint still settling which is why sometimes happens and until it settles it’s uncomfortable. Sleep wasn’t great last night as a result and feeling under the weather with body temp elevated last night. Wanted to at least trained legs today but deffo feel in a hole. Spoke to Patrick about it, as much I already knew he said for now need to work with the body and prioritise recovery. Hoping for a better nights sleep and feeling better in general tomorrow

[Marc]

Rest day for me after yesterday’s injections. My shoulder feels a little sore but overall it’s ok. Today the usual for a rest day, steps, meals in, client work / updates and admin type bits. Nothing too exciting, but it’s the non negotiables getting done

[Marc]

Hi Kian what you are explaining here is common for someone who gets lean and then binge eats. Excessive eating will cause blood sugar spikes and then you crash and energy takes a massive hit, takes a toll on electrolytes balance, digestive distress leading to fatigue and poor sleep. You need to try and work with your body here, reduce training volume, ensure you have sufficient calories from whole foods, prioritise sleep etc so your nervous system has a chance to recover

[Marc]

Agree with Nathan. If you want to build lean muscle your starting point should be good, push up bodyweight slowly look at your visuals vs rate of gain. I personally don’t get caught up with percentages, the look to me is a better indication

[Marc]

Trained today, upper workout push focused with my usual rowing back movements before I press to help create stability around my shoulder. Felt a little tired after yesterdays long day at the seminar and also travelling, but I chose to still train today as this afternoon I had an injection or toradol and ha into my shoulder (I actually had it it in my “good shoulder” also as preventative measure too).

The injections I’ve had before and are amazing. It’s a non steroidal injection mixed with lubricanting the joint and increasing the space in there which is needed for me with osteo arthritis . I feel no pain from it but I won’t rush back training so there’s no internal bleeding so I’ll rest Tomorrow, hence why I trained today as I don’t want too many days off

[Marc]

When is the last time you had a deload? For me sore joints are often a point where taking a deload / some rest days helps recovery alongside the joint support supps like James has mentioned

[Marc]

Hi guys, great event to the npc uk seminar hosted by beyond the stage and 2bros. Great turnout to this event today, the first of its kind in the uk and an epic day. Myself and kerry done a talk today on over coming injuries which I really enjoyed sharing our experiences and the mindset and resilience it’s built to help us more forwards and become better athletes and coaches too. We also launched the latest hecxtn clothing drop, our first event with our brand present. A fulfilling and exciting day all round!

[Marc]

My bodyweight this morning upon wake was 124.5kg. It seems to be holding around 124.5-125kg with the fluctuations happening mainly around weight taken after a rest day or training day. Checked in with Patrick this morning, I thought we might have had a food bump with the plan stays the same for now. Food, I’m not bothered with Increasing / zero food focus as I am enjoying my meals and I am satisfied. Patrick is happy with my look and so I am. I realistic in the sense I don’t want bodyweight going up at the expense of getting sloppy, quality over quantity always which is something I’ve learned over the years of going through this process

[Marc]

Upper lower training split is already going to give you a lot of room for growing as you will be training muscles groups at a faster rate than if you were doing say a push, pull, legs split. Personally I think 6x a week on UL split is over kill. If you are wanting some direction here, I would first of all take a look at Jordan’s YouTube channel where he breakdowns how to approach this training split